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aztimm's training blog

I've been swimming with USMS teams since 1998. I lifeguarded and played water polo in college, but never really swam as a sport until I began masters swimming. I swim mostly just for exercise and the benefits that provides. I do occasionally swim in meets, but really enjoy open water swimming.
Currently I train with a small local team, along with some solo swims.

I also lift weights, mostly to complement swimming, and to give my upper body some form. Nearly all the time I lift at one of the local 24 Hour Fitness locations.

This blog has some info on my swimming adventures, with some real-life experiences thrown in. I love to travel, and usually try to fit in swimming/working out in different places.

  1. Wednesday 09252013

    by , September 25th, 2013 at 11:51 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    got in 300 w/u

    set 1:
    10 x 100, intervals 2 each @ 1:40/1:35/1:30/1:25/1:20
    right into 500 neg split

    about a min rest

    set 2:
    8 x 100, intervals 2 each @ 1:20/1:25/1:30/1:35
    right into a 400 swim, first 25 of each 100 fast stroke (did breast)

    about a min rest

    set 3:
    6 x 100, intervals 2 each @ 1:30/1:25/1:20
    right into a 300 neg split

    200 w/d

    TTL: 4100 yards

    this felt like a good swim to me. I had very little soreness from swimming last night, although Paul had to tell nearly everyone at workout how I was there...then they all asked me during/after workout, "so you swam last night and came back this morning?" (note: I do this nearly every Tues evening/Wed morning with no fanfare, but this one was different).

    anyway, the fastest lane did their fast 100s @ 1:10. the next lane did 1:15, then we had 2 lanes of this. we had 4 in our lane for warm-ups, then thankfully Paul moved people around, and I ended up in a lane with just 1 gal for sets 1-2 (she left and someone else joined me for set 3).

    I keep saying this, but next time I really should push myself and try to swim with the next fastest group. I probably could have done 1:15 today, especially considering that there were only 6, spread throughout the whole thing.
    Tags: team swim
    Swim Workouts
  2. Wednesday 03132013

    by , March 13th, 2013 at 11:54 PM (aztimm's training blog)
    300 w/u

    set 1:
    4 x 100 @ 1:20
    400 @ 6:00
    4 x 50 @ :45

    set 2:
    300 @ 4:00 (I ended up doing 4:10)
    4 x 100 @ 1:20 (changed from the 1:15 assigned)
    300 @ 4:00 (well we took a break after anyway...)

    set 3: (I used paddles + buoy)
    400 @ 5:20
    4 x 100 @ 1:15
    4 x 50 @ :40

    set 4: Paul said to use whatever we wanted, most used fins + paddles (I sure did)
    1000 for time
    (500 split was 6:05, final 12:18)

    200 w/d

    TTL: 4500 yards, in about 65 min

    wow what a set!

    my usual lanemates haven't been there this week, not last either. and another regular who's faster must be traveling. so I ended up with our o/w guru, who is a bit faster than I am...and I was just beside our super-fast swimmers. the fast speed didn't necessarily wear off on me though.

    my legs were still quite heavy after my cycling yesterday. the distance wasn't really that bad, 39 miles I can usually do quite easily. but the ~2300 feet of elevation, well that's quite a bit more than I usually get for a mid-week ride. heck, I pretty much passed out at 8:30 last night, and didn't wake up at all during the night (evidently despite the cats knocking over some things).

    the swim started out ok... I should be able to hold 100s @ 1:20, and I did today. but I faded quickly and there was no way I could do 1:15 on set 2. it was a struggle to do it with paddles by set 3. at least pulling gave my legs a bit of a rest.

    our weather has gone from nearly one extreme to the other. the high temp today was about 90F and it will be in the mid-90s tomorrow for at least the next few days. at least the low is still very nice, 50-55F.
    Tags: team swim
    Swim Workouts
  3. Wednesday 03062013

    by , March 6th, 2013 at 10:07 PM (aztimm's training blog)
    Wed AM masters workout at Mesa--Paul's group

    300 w/u

    4 rounds:
    * 100 build @ 1:40
    * 2 x 50 non-free @ 1:00, 2nd faster (I did breast/back/breast/back)

    5 x 200 @ 3:15
    * 1-3-5 smooth
    * 2 & 4 FAST, rest 10 sec every 50 (which basically made it a 2:45 interval)

    4 x 25 kick @ :30

    5 x 100 @ 1:40
    * 1-3-5 smooth
    * 2 & 4 FAST, rest 10 sec every 25 (again, adjusted interval 1:10)

    4 x 25 kick @ :30

    10 x 50 @ :45

    4 x 25 kick @ :30

    10 x 50 @ :40, w/fins + paddles

    200 w/d

    TTL: 4100 yards

    some people heard that first part of the set and thought it was too much rest and went with the 1:30 group. I know better... you never know what may come next, so I figured I'd take advantage of the extra rest.

    when he gave the next set, the gal in the next lane must have thought that we'd adjust the interval to get :30 sec more rest and was commenting how easy the set was. but once we started on it, and we kept the interval, she changed her tune
    the 3:15 wasn't horrible; I still got about 10 sec rest or so.
    on the 100s, I was worried that I wouldn't even make the interval, but I managed with about 5 sec (plus the 10 between each 50)

    I did all of the kicking with board and fins. after we finished the last, Paul told us we could keep fins on. I debated trying the 50s just swimming, but figured I'd use the toys. made them all on 33-35.

    after a busy day at work, going from my office to downtown to the Chandler site for Toastmasters, I decided to forgo the gym. the weather is so beautiful out, I wanted to take advantage of it and get outside.

    Paseo trail 2.56 mi 00:22 08:33 pace

    Thought I'd do a little after-work run with Holly (the dog). Got both of us all set, we went out, and started to run. But Holly didn't want to be there. She kept stopping...I gave it a couple of shots, but eventually I gave in and brought her home, we got in .65 mile together. Then I just went out and ran almost 2 miles solo. It felt pretty good, great weather, a little breeze.
    Of course when I walked in the house after the solo run, Holly was all running around and jumped on me. there's no way to know what she's thinking...but I wasn't going to run that far just pulling her along.
    Tags: team swim
    Swim Workouts , Running
  4. Monday 03042013

    by , March 4th, 2013 at 11:06 PM (aztimm's training blog)
    400 w/u

    6 x 75 @ :10 rest, each done as:
    * 25 free, rudder drill (kickboard between legs)
    * 25 back, rudder drill (kickboard between legs)
    * 25 kick

    8 x 100 @ 1:40, just keep it aerobic (even at that I held 1:20-1:22)

    6 x 75 @ :10 rest, done as:
    * 25 scull w/board
    * 50 kick
    --I wore fins, did a variety of sitting on board, under stomach, etc for the sculls

    800, done as:
    --300 swim w/right paddle only, breathe to left
    --300 swim w/left paddle only, breathe to right
    --200 swim w/both paddles, breathe every 3

    6 x 75 @ 1:15 IM switch (fly-back-breast, back-breast-free, etc)
    (it was a choice of this or kick, and I actually chose this)

    200 w/d

    TTL: 3550 yards

    after doing a long ride Sat instead of Sun, I didn't feel quite as run down this morning. I think the recovery-type ride yesterday really helped. plus the swim last night.

    today's swim was a typical Paul Monday-recovery-type thing. I'm certainly not complaining though, it felt good to mostly stretch out, do some drills...and pick up a little bit of distance for my FLOG.

    I really was going to head to the gym. but when I left work it was so nice outside (75F or so) that I decided I'd just go home and run outside...
    it was dusk by the time I made it out, but still nice:

    Short run w/Holly (the dog) 2.25 mi 00:20 08:40 pace

    Just a little after-work run with Holly. She wasn't too happy when we crossed Pecos, but got a second wind when we turned around to head home

    I had to stop 2-3 times between Pecos and the canal bridge that is about 1/2 mile north of there, where we crossed and headed back. Holly definitely wasn't happy, but I knew if I could coax her into going she'd be happy to get home, and I was correct. not only that, but there was a cat near our matter how tired she is, when there's a cat, duck, or whatever, her instincts kick in.
    Tags: team swim
    Swim Workouts , Running
  5. Friday 03012013

    by , March 1st, 2013 at 04:55 PM (aztimm's training blog)
    Laura coached solo today, she said Paul was out torturing the swimmers at Skyline

    was early (learned my lesson from Wed, at least temporarily) and got in 600 w/u

    warm-up sets:
    200 swim-200 kick-200 pull (no real interval)
    used fins + board for kick, and was kinda social
    used buoy + paddles for pull

    additional warm-up:
    12 x 25 @ 40, done in 3 rounds of:
    #1: DPS
    #2: 6 strong strokes breakout, then easy to wall
    #3: overkick
    #4: fast

    100 easy

    main set:
    option #1: 10 x 100 @ 3:00, best average
    option #2 (aka, "The Shauna option"): 10 x 200 @ 3:00, best average
    --I went with #2

    warm-down sets:
    200 easy pull
    200 easy swim

    TTL: 4000 yards

    I shared with one gal; we circled through the swim-kick-pull set, then after figuring that no one else was coming, we just split. we went side-by-side for the 25s.

    I wasn't really in the mood for 200s, but I wasn't in the mood to push 100s with goal times of 1:05 or figured that would be the easy way out. a lane on one side did 5 x 200, then switched to 5 x 100. the gal I split with did all 100s.
    oddly, after the other lane switched, I got faster. especially on the last 3, I tried to pace the gal I was swimming with for her 100, then hold that pace once she stopped.
    my times varied a bit (not quite best avg), first was around 2:36, then held 2:38-3:39. after the other lane switched I dropped to 2:34, and gradually descended to 2:30 on my last.

    a bunch of people were complaining about warm water. for me, after swimming at the Hamilton Pool yesterday, Kino felt about perfect. well I'm sure it could have been a touch cooler, especially toward the end. but comparatively, it felt fine. I think Laura said the water temp was 81-82, and I'm sure Hamilton was at least 85.

    not sure if I'll get to the gym tonight. my cycling friend and I are on for a mega trip tomorrow....he's meeting me at home, then we're riding out from Chandler through Gilbert, Mesa, and Apache Junction, taking the Apache Trail past Canyon Lake, through Tortilla Flat, to where the road ends (we call it End of Pavement, or EOP). then back again. I think it will be 90+ miles all in.
    Tags: team swim
    Swim Workouts
  6. Wednesday 01302012

    by , January 30th, 2013 at 10:22 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout

    200 w/u

    10 x 50 @ 1:00
    200 neg split

    8 x 50 @ 55
    2 x 200 @ 2:45

    6 x 50 @ 50
    3 x 200 @ 2:45

    4 x 50 @ 45
    4 x 200 @ 2:45

    300 w/d

    TTL: 3900 yards

    the ride on the bike took much more out of me yesterday than I expected. well I kinda thought it would, given I hadn't ridden outside for a few weeks. yea spin is better than nothing, but it isn't quite the same. and an hour -v- 2+ makes a difference too.
    had a tough time even getting up and out of bed this morning, but somehow I trudged on.

    I was really thankful the set began with 50s @ 1:00. it was a great way to ease into things. of course that buffer dwindled away, but by that point I was fully warmed up.

    I managed the entire set without any toys and wore my drag suit the whole thing too, something I rarely do. it was tempting to pull and/or go without the drag suit on that last round...

    had thought of going to the gym after work, but I was feeling pretty beat, so I just came home. took Holly for a little walk and just relaxing. I want to swim and bike again tomorrow, so figure a night off won't kill me. plus Paul just sent an email about overtraining today
    Tags: team swim
    Swim Workouts
  7. Tuesday 01292012

    by , January 29th, 2013 at 08:56 PM (aztimm's training blog)
    went to Mesa-Kino for the AM masters swim workout

    got in 300 w/u

    16 x 25 @ :35, done as 4 rounds of:
    * 25 easy/fast
    * 25 fast/easy
    * 25 easy
    * 25 fast
    did the rounds in reverse IM order

    100 easy

    8 x 25 @ :40, same pattern as above, but kick.
    round 1: did flutter w/fins + board
    round 2: did breast w/board

    100 easy

    then we spread out, taking over nearly the whole pool so there was just 1 person per lane. we were lucky that the covers were off the whole thing so we could do this...

    4 x 25 @ 1:00, all FAST
    3:00 recovery (did 150 easy)

    3 x 50 @ 2:00, all FAST (did easy 50s after 1-2)
    3:00 recovery (another 150)

    2 x 75 @ 3:00, all FAST (did an easy 50 between)
    3:00 recovery (another 150)

    100 all out
    3:00 recovery (another 150)

    kick set:
    100-75-50-25, with about a min between each

    200 w/d

    TTL: 2600 yards

    this was a good set, and I had some guys near me to get in some good racing. I shared a lane for the initial sets, but went 5 or 10 back, as I did stroke, he just did free for it all, but I would have run into him.

    after we spread out, there was a guy in the next lane who was neck-and-neck with me...until the 75s. Paul gave me a target of 47, which I wasn't even close to, I did 51/50. but I took off my drag suit just to see if I'd get close. I was surprised how much further ahead I got from that other guy.

    thankfully there was no rain today after several days of that, it makes you appreciate what we're usually used to, nice and dry. it was a little chilly, around 40F when I left home, but felt colder in Mesa. I worked from home, and it seemed warmer again when I got back home after.

    I was really glad that I managed to slip away for a spin on my bike this afternoon
    spin to Ahwatukee 44.98 mi 02:34 17.6mph pace

    my first real ride in almost 3 weeks, glad to be back at it. had a little wind going out, but that gave me a bit of a tailwind on the return. pretty good ride.

    I normally bring a snack and never eat it. of course today, I forgot to bring anything, and for the last 10 miles I was craving something sweet. I ate an apple after I got home which seemed to help.
    Tags: team swim
    Swim Workouts , Cycling
  8. Monday 01282012, another soggy swim

    by , January 29th, 2013 at 12:28 AM (aztimm's training blog)
    went to Mesa-Kino for the AM masters workout

    100 w/u

    2 x (150 various drills
    100 swim)

    12 x 75 @ 1:20, done as 3 rounds of:
    * build up
    * build down
    * all easy
    * FAST

    12 x 25 kick no board @ :30 (used fins on back)

    4 x 200 swim @ 3:30
    --first 100 build to 70%
    --next 50, build to 80%
    --last 50, build to 90%

    6 x 25 kick @ :30 (used board + fins)

    400 pull, used buoy + paddles. did 75 free/25 back/75 free/25 breast

    250 w/d

    TTL: 3300 yards

    it was a major downpour when I arrived at Kino.
    the parking lot was full. I just assumed there must be other groups. but I walked in with a woman who coaches, and she said the kids were off this morning. the Navy seals guys were in the warm-up pool. but we had a few people doing the hour postal, and an unusually high number of people swimming...I had never seen so many masters swimmers at a Kino workout before. there were people in the diving well, and every lane of the main pool.

    I was a little late, and with the downpour I was trying to find someplace dry to stow my bag. ended up getting in a lane where Laura coached, which was fine. don't know how she keeps such a positive attitude in such miserable, dreary conditions.
    I liked much of the set. well 75 fast was a bit tough (taking them really fast). I always like the mix of different things that Laura gives us. but I didn't quite care for beginning with a mix of different drills (they varied by 25, and she went through each), with a cold rain pouring down.

    the rain stopped during the day...but then started back up again just as I was leaving work. I can't remember getting this much rain here before. I think they said we've had around 2" since last Thurs, which for here is a big thing.

    anyway, I went to the gym after work:
    Tmill: 21 min, 273 cal, 2.4 miles, avg 6.8 mph
    2 min warmup
    Jump to 6.8 mph, increase to 7.6
    A min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:00
    Push-ups: 3 x 25
    Step ups on small stoll: 3 x 10 each leg (forward)

    Stretching: spent a good 5 min doing a variety of stretches....from legs sitting on a mat, standing, hips, arms, neck, etc. I don't do enough of this, and the massage gal always scolds me for it.
    I thought of doing pullups, but that area was crazy busy. and was going to do a cool-down swim, but got to chatting with a friend for a bit.
    the run actually felt decent. had a few good songs that came on and kept me in-step and going.
    Tags: team swim
    Swim Workouts , Running
  9. 01272012: soggy team swim workout

    by , January 27th, 2013 at 05:50 PM (aztimm's training blog)
    really really wanted to take my bike out today, but this stupid rain continues. oh well, I guess we need it. and it is just rain, no lightning, so we can still swim

    got in about 800 w/u

    4 x 200 @ 3:00 swim
    7 x 100 @ 1:25, pulled w/paddles + buoy
    8 x 75 @ 1:15, I did free/back/breast
    5 x 100 kick @ 1:50, used fins + board
    8 x 50 @ :45, swim
    300 swim, done 100 easy, 100 fast, 100 easy
    8 x 25 @ :30, did IMO (w/fly drill)
    100 easy

    did an extra 100 w/d

    TTL: 4500 yards

    it wasn't raining when I left home, and I was kinda wishing I had biked instead. then about 3 miles away the rain picked up, and it was fairly constant the entire workout, heavy at times. the water temp was a touch cooler than Friday, but with warmer air temps (low 60s), it was still fine. I almost felt a bit sorry for Dan having to stand on deck and deal with that, but he kept a smile on his face the whole time.
    There was a synchro competition (or do they call it a meet?) going on, and it was a bit of a cf when I first got there. one nice thing is that we all put our bags under the tent of someone...I don't even think anyone knew them, we waited under it while they figured out where to put us. they seemed like good sports

    we had about a dozen swimmers, about 5 of us did the set with those intervals. it felt pretty good to me. my back isn't quite back to normal, and my cough acted up a little, especially when I switched from back to anything on my belly.

    may go to the gym later to ride a stationary bike, and do an easy swim.
    Tags: team swim
    Swim Workouts
  10. Wednesday 01162013, kick in the speedo workout

    by , January 17th, 2013 at 12:25 AM (aztimm's training blog)
    before I get into this morning's set, I didn't get out to bike yesterday, but I went up to spin class at the gym:

    spin class @ Tempe 24 Hour Fitness 24 mi 01:10 20.6mph pace

    I hadn't biked since last Thurs, yea I guess I could have managed some rides, the highs have been 45-50, but I just wasn't feeling it. but today I felt a bit guilty, so went up to spin class. I didn't care for it too much the last time (about a month ago), but today wasn't bad. it was more of a long sustained steady pace, with minimal 'hills' to work on. music was horrible, but oh well. my shirt was drenched when I finished, and there was a puddle under my bike. afterward, I told the instructor that it felt like I was on Riggs Rd riding around South Mountain--and he laughed
    I did a cool-down swim in the gym pool after that, 600m, along with some stretching in the gym hot tub.

    went up to Mesa-Kino this morning for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    100 w/u

    main set, no extra breaks:
    4 x 300 @ 4:20
    1 x 100 @ 1:15
    3 x 300 @ 4:10
    2 x 100 @ 1:20
    2 x 300 @ 4:00
    3 x 100 @ 1:25
    1 x 300 @ 3:50
    4 x 100 @ 1:30

    after a min or so rest, we did a short wrap-up set:
    10 x 25 @ :20, swim w/fins

    200 w/d

    TTL: 4550 yards

    if this wasn't a kick in the speedo, I don't know what was. and these were the intervals for my lane (of 3), the fast folks, well I don't even want to know what their intervals were.

    it was chilly again this morning, tho not as frigid as it had been. my car said 31F as I left home, and it actually went up to 33F by the time I got to Kino. I think it still dropped a hair, as my flip-flops were glazed over by the time I got out, but my mesh bag wasn't crunchy with ice.

    as for that set... no, it was not pleasant at all, not in the least from the very beginning. my legs were really fried from that spin last night, and I drank quite a bit of G2 during and after it. I made the intervals, but it wasn't easy, even that 4:20. I think I got 5-8 sec on those, and have no idea how I did the 100 on 1:15. I just kept telling myself that there was no need to push too much, as things would just get worse. the 3 @ 4:10 got slightly better...but my rest was very minimal, and the 100s @ 1:20 still were right after each other.
    I pulled the 2 300s @ 4:00 (paddles + buoy) and it really made a huge difference. got plenty of rest after those, then used the 100s @ 1:25 to recover more (swam those). just swam that last 300, but took off my drag suit, and kept up with the 2 others in my lane.

    those last 25s were really just a leg burner. I made them all, but closed in on the gal ahead of me in the lane. would be interesting to do that without equipment.

    after a rather crazy day at work (where all kinds of people suddenly needed to call me, all for various reasons), I barely made it out the door to get to Toastmasters. but was glad I went.

    I went to the Chandler 24 Hour Fitness to close out the day:
    Tmill: 28 min, 380 cal, 3.32 miles, avg 7.1 mph
    2 min warmup
    Start at 6.8 mph, increase to 8.1 mph
    A min cool down

    Leg rolling: 5 min
    Plank w forearms on green Swiss ball: 2 x 1:30
    Side plank: continuous two rounds of 45 sec right, 45 sec left
    Right into a min of normal plank

    Push-ups: 4 x 25, began a new set every min, so ~35 sec rest

    Stretches, including 3 downward dogs for 15 sec each

    Pull-ups: 3 x 8 + 5 sec horiz legs (needed a little more rest between sets)

    Leg raises on captain's chair: 3 x 15

    then did an easy 300 yard recovery swim and some stretching in the hot tub.

    I know I'm going to feel that push-up set late tomorrow or Friday. it felt good while I was doing it though...

    it was really tough doing those pull-ups after that.
    Tags: team swim
    Swim Workouts , Running
  11. Tuesday 01152013: AM chilly sprint swim

    by , January 15th, 2013 at 01:52 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    got in 300 w/u

    preliminary sets: 4 rounds of:
    25 half easy/half fast @ :35
    25 half fast/half easy @ :35
    25 easy
    25 fast
    100 kick

    I did the 25s per round as: free, breast, back, and fly (kept fins on from the prior kick, and yes swam fly)
    the kicks had specifics, but I can't remember each

    4 x 50 @ 1:15, desc 1-4 to 200 pace (went from near 40 to 30)
    50 easy

    100 fast fly (did drill, think my time was 1:25ish)
    100 easy

    100 fast back (1:24)
    100 easy

    100 fast breast (1:21.5)
    100 easy

    100 fast free (1:05)
    100 easy

    100 fast IM (1:23)

    300 w/d

    TTL: 2550 yards

    temp reading (from my car) when I left home as 30F, I thought, "this isn't so bad." then it dropped and was about 27F when I got to Kino...and dropped further while we swam. at some point Paul commented how the deck was all slick with ice.

    we had a smallish group and somehow I ended up with my own lane
    and yes it did feel especially short swimming SCY. it is really odd, even though I swim at the gym pool which is always SCY, whenever we switch here, I feel like I'm bouncing off of the walls for the first few workouts. I think we'll be SCY through mid-April.

    not much distance, but there certainly was a bit of quality today. Paul kind of surprised us with the start of the first 100...I probably would have put on fins, but didn't really have time. and I didn't feel like attempting a real fly stroke.
    had a decent race on breaststroke with a gal a couple of lanes over, I think she finished 2 sec ahead of me. could just see her out of the corner of my eye most of the time.
    Paul had an official swimming down the pool keep an eye on our IM, and she told me I need to watch my back-->breast turn, she said I may have gone vertical. I always glide into the wall on my side, paranoid I'm going to hit my head on the wall. but another gal in the next lane, who's also an official, told me that this was someone looking from 4-5 lanes over, in the water, and to take it with a grain of salt.

    again my flip flops were glazed over when I got out of the pool. a thorough dunking in the warm pool got rid of that, and made them somewhat warm for my feet.
    by the time I got back to my car, the temp reading was 24F...and it dropped as I drove out to the clinic for some follow-up lab tests, down to 22F at one point (I think that may be the lowest my car has seen).

    I may try to sneak out this afternoon for a spin on my bike. if that doesn't work, I'll go to spin tonight.

    I finally took a look at the fees for that IGLA meet, and as James noted, they are quite hefty...$165 just to enter, plus extra fees for each sport (pool swim, open water, etc). if I go I'd probably do something like a Thurs-Mon so I could also get in the o/w. wonder how Lake Washington is...
    Tags: team swim
    Swim Workouts
  12. Monday 01142013: chilly AM swim

    by , January 15th, 2013 at 12:20 AM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (LCM)
    Paul & Laura coached, I think the same set

    got in 200 w/u

    4 x 50 @ 1:10, IMO (I did free/back/breast/free)

    200 easy kick

    300 done 25 drill/50 swim, IMO (I did 50 fly drill, 25 free, then the rest as told)

    200 easy kick

    4 x 100 @ 2:00, supposed to be IM or a variation, with at least some non-free in each
    I did 25 fly drill/75 free, 50 back/50 free, 75 breast/25 free, 100 IM

    200 easy kick

    400 swim w/paddles, done as 25 free/15 breast, 2-3 strokes 'easy' fly, easy breast to wall, keep repeating

    4 x 200 @ 3:30, pull w/buoy + paddles

    200 w/d

    TTL: 3100m

    yea I know I was planning to go to the nice & comfy indoor pool @ the Tempe 24 Hour Fitness. then I exchanged some FB messaged with a gal I swim with, who convinced me to come to Kino...
    my car said it was 28F when I left home, and it varied a degree or 2 on the drive up, but was about the same when I got to Kino.
    it wasn't too horrible. I brought a coat (yes I have a winter coat), put it on top of my sweatshirt after I left the car, but still had on my usual board shorts. I knew Laura would comment--heck she said she'd comment if I wasn't wearing them too
    it didn't feel bad walking across the bulkhead to a lane, but once I dove in, my arms felt like pins + needles for a few meters.

    as for the set, it wasn't as long as I had planned, but had a good variety. and I hadn't planned any back or fly, not that I did a ton today, but any is more than nothing. Paul gave me some feedback on my backstroke...get my hips up and my feet should be kicking close to the surface.

    that 400 swim w/paddles was interesting. of course the free was fine. I varied doing breast with a whip kick (usual breast kick) and a dolphin (fly) kick. it certainly wasn't easy switching to a fly stroke, but it was a tad easier while doing dolphin kick than whip kick.
    after we finished, I told Paul, "there's no such thing as 'easy fly.'" He told me, "you just need to work on it." which of course is true.

    now the challenge came with getting out of the water. my mesh bag (where I keep all of my toys) had iced over on the bulkhead. after I saw that, I looked at my flip flops, which also had a glaze of I dunked them in the warm water to get rid of it. I put all the toys in the bag while still in the water, so I just had to pull myself out, put on the somewhat warm flip flops, grab all the stuff...put kickboards away, then put on my waiting coat, grabbed my bags, and quickly moved to the locker room. it wasn't as bad as I expected...I think putting on the coat helped, especially since I was warmed up from swimming in the warm water.

    one of these days I need to invest in a parka. I've seen orders for them every fall...both with Sun Devil and Mesa Masters, and I've just ignored them. it certainly would make the whole experience much more palatable.

    even after a hot shower, getting back in my heated car (with the heated seat on), I was still cold when I got to the office. I pulled out my little electric heater (we're not supposed to have them, but I lock it in a drawer), set it to 72, and it was on for a good hour. even by the time I was leaving work I still didn't feel warm...and by that point the outside temp was on its way back down.

    I ended up going to the Chandler 24 Hour Fitness for a little bit after work:

    Tmill: 27 min, 364 cal, 3.19 miles, avg 7 mph
    2 min warmup
    Start at 6.8 and increase to 8.0 mph
    A min warmdown

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: two rounds of (45 sec right/45 sec left)
    Various stretches, plank, push-ups

    Pull-ups: 3 x 8 + 5 sec horiz legs

    Leg raises on captain's chair: 3 x 15

    it took me quite a while to warm-up. usually I start sweating around 8 min into a run, today it was closer to 12. but once there, my body seemed to make up for the late start and I was really nice and warm by the time I finished. my goal was 3 miles, and I made it.

    the rollers here seem much more firm than the Mesa gym. almost painful...but in a good way (I hope)

    still not doing weights. maybe on Wed, if I make it there, I'll do some sets of pushups and ease into some other body-weight stuff. have a massage scheduled for Friday and would like to wait until after that to get back to real weights.

    one more night of this big chill...then just hovering around freezing for Tues night/Wed morning, then hopefully back to normal.
    was texting with a friend in PA today who asked me how I was surviving the chill. I told him how we probably lost most of our oranges (the tree itself should be fine), and how most of the orange crop from AZ and CA is lost too. not only that, but most salad items (lettuce, broccoli, cauliflower, etc) are grown in S Cal/AZ, and most of those crops had severe damage. so prices of these foods will go up.
    so there's more to all this than just me whining about the cold.
    Tags: team swim
    Swim Workouts , Running
  13. Monday 09132010: Back to the Grind

    by , September 14th, 2010 at 01:34 AM (aztimm's training blog)
    Still feeling a little jet lagged. I think my last Europe trip went better on that end since I came back and went to work the next day. A weekend sounds nice, with time to recover and do laundry, but I think it is better to force yourself back on schedule.

    Anyway, I made it to swim workout this morning with the team, Kino Aquatic Center (SCY)
    Paul and Laura were both on deck coaching, I was on Paul's side

    was one of the first there, but spent a few min on deck chatting with Laura about my trip. I still was the 2nd in the water.. I was nearly finished with my warm-up when Juan dove in the lane to share with me.

    got in 800 w/u

    8 x 50 @ 1:05, rudder drill (kickboard between legs)
    odds free, evens back

    450 swim or pull, every 4th 25 back (I pulled)

    8 x 50 @ 1:10, odds sit on board and scull (varied as forward, backwards, and each side) down, breast kick back
    evens 25 breast arms/free kick, 25 on back double arm/breast kick

    450 swim or pull, every 4th 25 breast (I pulled)

    8 x 50 @ 1:05, various fly drills (don't remember specifics)
    400 swim, every 4th length fly

    200 w/d

    total: 3500 yards

    * water was very refreshing. air temp was around 68F, it was nice to open my car windows and sunroof. Paul said water was 81F. so nice to swim outside again, I really hate swimming inside.

    * it had been since last Tues when I swam, and when I dove in I felt like Superman. very strong, had lots of air...and I kept up with some of the faster folks.

    * Paul gave me an option to do a 'donkey distance' set, but I opted to do this instead. after having to swim on my own a few times and do mindless sets, it was nice having a coach tell me what to do, and give feedback.

    by 3:30, I was ready to crash. then I realized i had a 4:00pm conference call. thankfully that only lasted 30 min, and I got out of the office soon after. made it to the gym (the one near home) around 5:30 for the following--
    Elliptical: 16:10, 1.8 miles, 212 cal, crossramp 8, resistance--8 for a min, 9 for a min, 10 for 3 min, 11 for 4 min, 12 for 4 min, 13 for a min, 14 for a min, then a min+ warmdown at 11 and 10

    Bench: 1 x 15 x 45, 2 x 10 x 135, 2 x 6 x 155
    Flex fitness dip machine: 1 x 15 x 180, 3 x 10 x 240
    Dumbbell chest fly: 1 x 15 x 45, 3 x 10 x 60s
    Hammer strength high row: 1 x 15 x 90, 1 x 12 x 140, 2 x 10 x 190
    Hammer strength shoulder press: 1 x 15 x 90, 2 x 10 x 110
    Standing biceps machine curls: 1 x 15 x 80, 1 x 12 x 110, 2 x 10 x 120
    Situps on decline bench: 30 normal, 30 rocky, 30 normal
    Leg raise: 3 x 15
    Plank: 4:30, done as 45 sec forearms on foam roller, 15 sec normal, a min right, a min left, 15 sec normal, 25 sec r arm l leg raised, 10 sec normal, 25 sec l arm r leg raised, 15 sec normal

    * I really had a tough time starting, and tried to think of any reason not to go to the gym. but when I started up my music, on came Lady Gaga with, "Bad Romance," and it is hard not to get going with that.
    * it had been 3 weeks since I had lifted, or done anything other than swim or run. it was surprising what I mostly kept up with, and what I didn't.
    * my elliptical was exactly the same as I left off with. probably due to it being mostly aerobic, and swimming/running help out on that end.
    * bench suffered quite a bit. I had been up to 175 and even 185 (my max), but 155 was a struggle for me. shoulder press was also a victim, but that is something I really hate doing, but I know it is good for me so I do it.
    * was surprised that chest flys with dumbbells were about where I left off. my last time was with 65s, today 60s, which isn't too much of a loss. took a little to regain my balance; I raise my legs and balance on the bench while I do them, and I nearly fell right when I started.
    * while I didn't lose on abs, I certainly felt taking a break. and for situps and planks, there's no reason I couldn't do them in a hotel room...I just didn't. I really struggled with the leg raises (I use the throne-type thing).
    * I'm very glad I pushed myself to go. and now I'm hoping to get to sleep soon, and hopefully sleep in to my usual time.

    my weight didn't really change too much with the vacation. I did run 4 times, the first week around what I'd usually do in a week...but the second week just once and 1/3 what I usually would. I swam 5 times, around 2-3 times less in that time than normal.

    I'm still going to run tomorrow morning, swim after work. probably in 2-3 weeks I'll switch that around, and do morning swims, and running after work.

    just found out today about a 5k run nearly on the trail near my house on Oct 16. the start is at Tumbleweed Park, about 1-1/2 mile away.
    as long as I'm in town, I'll probably do it. could do a warm-up run over, cool-down back. I've only done a 5k once, as part of a splash + dash where they didn't give splits, so I'm curious how I'd do in a sprint race. there's a half marathon 2 weeks later that I'm also considering.

    I was a little disappointed to find out that the open water swim at Saguaro Lake is this Sat, when I'll be out of town. maybe another time....